Week of 12-3-18 Programming

Monday 12-3-18

SKILL/STRENGTH


Level 1

Clean + Front Squat + Jerk

Build to Max, then 2x1 with 90-95% of max

*1 Set = 1 Clean + 2 Front Squats + 1 Jerk

TIMECAP: 20:00


Level 2

2 Hi Hang Cleans + 1 jerk

Build to a moderate weight over 3 sets and repeat for 3 more sets. Technique and quality takes priority over load


WOD

Level 1

For Time:

15 Power Cleans, 115#/85#

30 Double Unders

15 Jerks 115#/85#

30 Double Unders

12 Power Cleans, 115#/85#

30 Double Unders

12 Jerks, 115#/85#

30 Double Unders

9 Power Cleans, 115#/85#

30 Double Unders

9 Jerks, 115#/85#

30 Double Unders


ADV: 145#/100# or anything over 115/85

TIMECAP: 10:00

SCALING GUIDE

Power Clean: Athlete should be able to work in fast singles for the duration of the workout. Scale load accordingly. Scale movement to hang power clean or dumbbell power clean.

Jerk: Any jerk variant is acceptable, but it *must* be a jerk – no push pressing. Athlete should be able to complete each round in no more than three sets with short breaks. Scale load accordingly.

Double Under: Athlete should be capable of completing unbroken sets of 30 consistently, barring fluke misses. Scale repetitions accordingly. Scale movement to single under.

Tuesday 12-4-18

SKILL/STRENGTH

Level 1

Back Squat

4RM, then 2x4 with 90-95% of 4RM

TIMECAP: 25:00

Level 2

Back Squat

4-4-4-4-4

Work up to a moderately heavy set of 4 with position and mechanics as priority. Do not push heavier at the expense of good position.


WOD

Level 1

For Time:

40 Kettlebell Swings, 53#/35#

40 Goblet Squats, 53#/35#

40 Kettlebell Swings, 53#/35#

TIMECAP: 6:00

Level 2

For Time:

40 Kettlebell Swings, 35#/26#

40 Goblet Squats, 35#/26#

40 Kettlebell Swings, 35#/26#

SCALING GUIDE

Kettlebell Swing: Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly. Scale movement to Russian Kettlebell Swing.

Goblet Squat: Athlete should be able to complete squats in no more than four sets with short rests. Scale load accordingly.

Wednesday 12-5-18

SKILL/STRENGTH

Level 1

Snatch

2-2-2-2-2

Notes

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.

TIMECAP: 20:00


Level 2

Hi hang snatch

2-2-2-2-2

Work up to moderate set of 2 with technique as priority

Level 1

For Time:

10 Power Snatch, 135#/85#

20 Power Snatch, 115#/75#

30 Power Snatch, 95#/65#

TIMECAP: 8:00


Level 2

For Time:

10 Power Snatch, 115#/75#

20 Power Snatch, 95#/65#

30 Power Snatch, 75#/55#

TIMECAP: 8:00

SCALING GUIDE

In order to complete this workout underneath the timecap, the athlete must be able to work at a rate of 10 reps/minute as load decreases and fatigue increases. Scale load accordingly.

For athletes who are still developing the power snatch, the workout should be scaled to an alternating dumbbell power snatch using the same rep scheme, going from a moderate-heavy load for 10 reps, moderate-light load for 20 reps, and light load for 30 reps.

For athletes who are not yet prepared to try heavy dumbbells, scale the workout to 60 alternating dumbbell power snatch for time at a light to moderate-light weight.

Thursday 12-6-18

Ice Skating Night at Modesto On Ice at 7pm. All Quake members and their family members are welcome to join for free.

No 6:30pm class!

Open gym will be normal hours


Optional work:

SKILL/STRENGTH

Strict Press

5RM, then 2x5 with 90-95% of 5RM


WOD

5 Rounds For Total Time:

8 Burpees Over Rower (Lateral)

16/12 Calorie Row

8 Burpees Over Rower (Lateral)

Work:Rest 1:1 OR alternating with partner

TIMECAP: 20:00


SCALING GUIDE

Burpee: Athlete should be able to complete each round unbroken. Scale repetitions accordingly. Scale movement to squat thruster + jump OR step over rower.


Friday 12-7-18

WOD

Level 1

5 Rounds For Time:

400m Run

25 Box Jump Overs, 24"/20"

20 Butterfly Sit-Ups

15 Handstand Pushups

10 Deadlifts, 275#/185#

TIMECAP: 45:00


Level 2

4 Rounds For Time:

400m Run

25 Box Step Overs, 24"/20"

20 Butterfly Sit-Ups

15 DB push press 35#/20#

10 Deadlifts, 185#/125#

TIMECAP: 45:00


SCALING GUIDE

Run: For athletes who will run slower than a 2:30/400m split, scale distance to 300-350m.

Box Jump Over: Step down! Athlete should be able to complete each round in no more than three sets with short rests. Scale height accordingly. Scale movement to step-up and over.

Sit-Up: Athlete should be able to complete each round unbroken. Scale repetitions accordingly.

Handstand Pushup: Athlete should be able to complete each round in no more than three sets with short breaks. Scale repetitions accordingly. Scale movement to barbell or dumbbell push press, selecting load for athlete to complete in no more than two sets/round.

Deadlift: Athlete should be able to complete each round in no more than two sets with short breaks. Scale load accordingly.


Saturday 12-8-18

Partner WOD at 9AM

Chris Minten